Sunday Mar 9 |
 | Walking (Treadmill) 20:15 [1] 1.84 km (11:00 / km) +55m 9:34 / km | |
| shoes: R-NB 531's |
| L-Knee not 100%, but just a little stiff |
| Walking 20:00 [1] 1.1 mi (18:11 / mi) +20m 17:13 / mi | |
| shoes: R-NB 531's |
| Picking up the nearby controls for a little DVOA training event I course-designed. 6 orienteer/runners, and we actually had real-bags & epunching and a course for Clem to run 80 minutes on, all starting from home. It'll be nice when I can join in the running part of this again.
Unfortunately, my knee was a bit sore on/off today. More or less fine on stairs, but after cutting the strength stuff short this morning, I decided:
Sun. PM & Monday: No walking. - Goal: No soreness Monday evening/Tuesday morning.
Tues: AM 20 min. walk, PM 20 min walk, 3 % & 4% grade respectively - Goal: Assess how my knee feels - if bad, then perhaps it's the walking aggravating things, not the PT-strength stuff.
Wed: If fine after Tue., do the strength stuff again. If the knee is aggravated after that, then I think dropping the strength stuff is the best option.
Continue DT, stretch, ice 2-3x/day throughout the above, as this seems to help w/o aggaravating things. |
Saturday Mar 8 |
| Walking (Treadmill) 20:00 [1] 1.13 mi (17:38 / mi) +36m 16:03 / mi | |
| shoes: R-NB 531's |
| AM, followed by DT, stretch, ice. Knee a bit achy on/off today. One extra ice session. Not sure what's up with that. |
Friday Mar 7 |
| Walking (Treadmill) 20:00 [1] 1.13 mi (17:42 / mi) +18m 16:52 / mi | |
| shoes: R-NB 531's |
| PM, followed by DT, stretch, ice. Knee pretty much fine in evening, but not 100% like 2 days ago. |
| Cycling 15:00 [1] | |
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| Exercise bike warmup at Excel PT. Val convinced me that since I felt I was improving, I shouldn't do a test run. Our joint plan modified only slightly to 3x10 of each strength thing, and I decided to walk uphill on a treadmill instead of around outside (originally inspired by rain, but then the all-uphill thing seemed good to me.) |
Thursday Mar 6 |
| Walking 40:00 [1] 2.0 mi (20:00 / mi) | |
| shoes: R-NB 531's |
| AM standard walk, PM walking around the house doing tag (me walking) then whack-a-ball-over-the-house-and-find-it |
| Strength 5:00 [1] | |
| |
| AM: 1-leg squats 2x10, plus ball-wall squats, L-down, R-up (mostly) |
Wednesday Mar 5 |
| Walking 36:30 [1] 2.2 mi (16:35 / mi) | |
| shoes: R-NB 531's |
| Two normal walks, plus DT/stretch/ice. Best knee's felt since starting physical therapy - basically no pain when not exercising - which unfortunately is just back to where I was before starting PTherapy. |
Tuesday Mar 4 |
| Walking 18:20 [1] 1.1 mi (16:40 / mi) | |
| shoes: R-NB 531's |
| AM warmup. In PM I did some raking, and a bit of fast walking tag with the kids, but not really consistent enough to log... |
| Strength 5:00 [1] | |
| |
| AM: 1-leg squats 2x10, plus ball-wall squats, L-down, R-up (mostly) |
Monday Mar 3 |
| Walking 36:30 [1] 2.2 mi (16:35 / mi) | |
| shoes: R-NB 531's |
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